Candito 5 Week 10RM Squat Program

(22 reviews)

Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher

Program Description

The Candito 5 Week Squat Program is Jonnie Candito's latest program to help you build up to a new 10RM (Rep Max) in the Ass-to-Grass Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Learn more about the program below.

Program Overview

Coach	Jonnie Candito
Level	Novice, Intermediate
Goal	Powerlifting
Equipment	Garage Gym
Time Per Workout	60 minutes
Days Per Week	2 days
Program Length	5 weeks

Start the program
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Week 1

Day 1

Exercise	Sets	Reps
Squat (High Bar ATG)	1	10
	2	10
Front Squat (Barbell)	3	8
Leg Press	2	15
Leg Extension	2	12
--

Day 2

Exercise	Sets	Reps
Squat (High Bar ATG)	3	6
	1	6

Week 2

Day 1

Exercise	Sets	Reps
Squat (High Bar ATG)	1	10
	2	10
Front Squat (Barbell)	3	8
Leg Press	1	16
	1	AMRAP
Leg Extension	2	12

Day 2

Exercise	Sets	Reps
Squat (High Bar ATG)	4	6
--

Week 3

Day 1

Exercise	Sets	Reps
Squat (High Bar ATG)	1	7
	2	7
Front Squat (Barbell)	2	8
Leg Press	2	15
Leg Extension	1	12
--

Day 2

Exercise	Sets	Reps
Squat (High Bar ATG)	4	5
	1	5

Week 4

Day 1

Exercise	Sets	Reps
Squat (High Bar ATG)	1	7
	2	7
Front Squat (Barbell)	1	8
--
--
--

Day 2

Exercise	Sets	Reps
Squat (High Bar ATG)	3	5
--

Week 5

Day 1

Exercise	Sets	Reps
Squat (High Bar ATG)	1	10
--
--
--
--
--

Day 2

Exercise	Sets	Reps
Deload Exercises	1	1
--

What People Are Saying

4.1/ 5

See all

Tom C.Man, 35

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

I’ve run this program twice now, and I really like it! Modifications: I don’t have access to a leg press or really anything other than free weights. I chose to replace the leg press with barbell back squats, and the leg extensions with rotating accessories that target the glutes and hamstrings. I’ve seen an increase of about 1.5 inches on each leg, and my high bar one rep max actually increased significantly, from about 290 to 325 pounds

24 days ago

Paul H.Man

3 weeks complete

8 years of prior experience

Less than expected strength gains

As expected muscle gains

Marginal modifications

Decent workout program if you are in between goals. I did learn some new things during the program. Candito is the real deal.

2 months ago

Gyula JelyMan, 39

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good squat program for cyclist winter base training. Added deadlift for day2 and upper body excercises for both days.

3 months ago

Thomas CoxMan, 38

3 weeks complete

2 years of prior experience

More than expected strength gains

Less than expected muscle gains

None modifications

Great program strength of squat is going through the roof and giving me a lot of confidence

3 months ago

The Candito 5 Week Squat Program is Jonnie's latest program to help you build up to a new 10RM (Rep Max) in the ATG Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

ATG (Ass to Grass, for the unaware) barbell squats builds strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement that has the most carryover...yes, even if you are a low bar competitive powerlifter.

Be sure to watch Jonnie's YouTube video where he provides the full explanation of the program (linked in app).

Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.

Program instructions

This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.

If you prefer to deadlift twice a week, add a deadlift only day on Wednesdays.

If you prefer to deadlift once a week, add deadlifts after squats on Fridays.